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Wild rice vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Wild rice and Bran

  • Wild rice has more Vitamin B6, Zinc, Vitamin B3, and Copper, however, Bran is higher in Manganese, Selenium, Vitamin B1, and Phosphorus.
  • Bran covers your daily need of Manganese 30% more than Wild rice.
  • Wild rice has 9 times more Vitamin B3 than Bran. While Wild rice has 1.287mg of Vitamin B3, Bran has only 0.144mg.

These are the specific foods used in this comparison Wild rice, cooked and Oat bran, cooked.

Infographic

Wild rice vs Bran infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Bran
Bran
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CopperCopper +83.3%
Contains more ZincZinc +152.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +233.3%
Contains more IronIron +46.7%
Contains more PhosphorusPhosphorus +45.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +241.8%
Contains more SeleniumSelenium +862.5%
~equal in Potassium ~92mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Bran
Bran
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +155.9%
Contains more Vitamin B3Vitamin B3 +793.8%
Contains more Vitamin B6Vitamin B6 +440%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B5Vitamin B5 +40.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +86.5%
Contains more FatsFats +152.9%
Contains more WaterWater +13.6%
Contains more OtherOther +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Bran
Bran
2
21% 37% 43%
Saturated Fat: Sat. Fat 0.163 g
Monounsaturated Fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated Fat -69.9%
Contains more Mono. FatMonounsaturated Fat +482%
Contains more Poly. FatPolyunsaturated fat +59.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Bran
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wild rice Bran Opinion
Calories 101kcal 40kcal Wild rice
Protein 3.99g 3.21g Wild rice
Fats 0.34g 0.86g Bran
Net carbs 19.54g 8.84g Wild rice
Carbs 21.34g 11.44g Wild rice
Magnesium 32mg 40mg Bran
Calcium 3mg 10mg Bran
Potassium 101mg 92mg Wild rice
Iron 0.6mg 0.88mg Bran
Sugar 0.73g Bran
Fiber 1.8g 2.6g Bran
Copper 0.121mg 0.066mg Wild rice
Zinc 1.34mg 0.53mg Wild rice
Phosphorus 82mg 119mg Bran
Sodium 3mg 1mg Bran
Vitamin A 3IU 0IU Wild rice
Vitamin E 0.24mg Wild rice
Manganese 0.282mg 0.964mg Bran
Selenium 0.8µg 7.7µg Bran
Vitamin B1 0.052mg 0.16mg Bran
Vitamin B2 0.087mg 0.034mg Wild rice
Vitamin B3 1.287mg 0.144mg Wild rice
Vitamin B5 0.154mg 0.217mg Bran
Vitamin B6 0.135mg 0.025mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 26µg 6µg Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.049g 0.163g Wild rice
Monounsaturated Fat 0.05g 0.291g Bran
Polyunsaturated fat 0.213g 0.339g Bran
Tryptophan 0.049mg 0.057mg Bran
Threonine 0.127mg 0.086mg Wild rice
Isoleucine 0.167mg 0.114mg Wild rice
Leucine 0.276mg 0.235mg Wild rice
Lysine 0.17mg 0.13mg Wild rice
Methionine 0.119mg 0.057mg Wild rice
Phenylalanine 0.195mg 0.155mg Wild rice
Valine 0.232mg 0.165mg Wild rice
Histidine 0.104mg 0.07mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Wild rice
6%
Bran
Minerals Daily Need Coverage Score
21%
Wild rice
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.114g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.